Week Of July 6th

OTM 10: 1-3 Seated DB Presses @3131

Athlete:

OTM 10: 1-3 Def HSPU
B.

Fitness:

25-20-15-10-5 reps for time:

Thrusters 45/35#

Double Unders
Athlete:

25-20-15-10-5 reps for time:

Thrusters 75/55#

Double Unders

Deadlift heavy 5 TnG
Athlete:

RDL 5×5
B.

Fitness:

3 rounds for time:

10 Hang Power Clean 95/65#

15 Knee to chest

30 Box Jump 20/20”
Rest 2 min
Athlete:

3 rounds for time:

10 Hang Power Clean 135/95#

15 Toes to Bar

30 Box Jump 20/20”
Rest 2 min

Jerk Drive.Split Jerk. 3.1 x 5
Athlete:

Push Press. Split Jerk. 2.2 x 5
B.

Fitness:

AMRAP 18:

20m Lunge

10 Burpee onto plate

Run 200m
Athlete:

AMRAP 18:

20m Lunge w/45/25lb plate OH

10 Burpee onto plate

Run 200m

Back Squat 3×5
Athlete:

Front Squat ¼ 3×3
B.

Fitness:

5 rounds for time:

20 KBS 53/35#

250m Row
Rest 2 min
Athlete:

5 rounds for time:

20 KBS 73/53#

250m Row
rest 2 minutes

Bench Press 5×3
Athlete:

Bench Press 5×3
B.

Fitness:

AMRAP 10:

10 c2b Pull-ups

8 Front Squats 115/75#
Athlete:

AMRAP 10:

4 Muscle Up

8 OHS 115/75#

Below knee Squat Clean Heavy Single
Athlete:

Below knee Squat Clean Heavy Single
B.

Fitness:

5 rounds for time:

400m Run

20 Slam Balls

20 AbMat Sit-ups
Athlete:

5 rounds for time:

400m Run

20 Slam Balls

20 AbMat Sit-ups

For time:

20 Push-up

500m Row

20 Push-up

400m Run

20 Push-up

50 Double Unders
Athlete:

For time:

20 Push-up

500m Row

20 Push-up

400m Run

20 Push-up

50 Double Unders